NEWS

SUMMER TEENS PROGRAM
Starting Tuesday 6/25, Teens class is moving to TUESDAYS and THURSDAYS from 7:30-8:30AM!!Open gym is still available for adult members.
SUMMER SPIRIT FRIDAYS
Every Friday during the summer will be a “Spirit Day.” If you’d like to participate, have your gym attire reflect that day’s theme. Last year was a blast! You’ll see a few themes repeated, and some really great new ones! The fun STARTS Friday 6/28
Spirit Themes and Dates
Fri 6/28 – Pride
Fri 7/5 – Red, White + Blue
Fri 7/12- Concert Tshirt
Fri 7/19- Matchy Matchy
Fri 7/26 – School Spirit
Fri 8/2 – The Uniform (all black)
Fri 8/9 – Country vs. Country Club
Fri 8/16 – Version of Your Former Self
Fri 8/23 – Monochromatic Color Blocking
Fri 8/30 – Barbie

WOD

METCON

STRENGTH
Back Squat
3×5, across 
 
FOR TIME
10-9-8-7-6-5-4-3-2-1 Wall Balls
5-5-4-4-3-3-2-2-1-1 Wall Walks
Weight: 20/14

MASTERS

STRENGTH
Back Squat
3×5, across 
 
FOR TIME
10-9-8-7-6-5-4-3-2-1 Wall Balls
5-5-4-4-3-3-2-2-1-1 Modified Wall Walks
Weight: 14/10

MOVE

STRENGTH
Back Squat
3×5, across 
 
FOR TIME
10-9-8-7-6-5-4-3-2-1 Wall Balls
30-30-24-24-18-18-12-12-6-6 Plank Taps
Weight: 10/6

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to 8-8.5/10 effort for your three working sets of five reps. Reps three, four and five, should require you to take an extra breath between reps to reset your midline. In other words, they should feel heavy! Focus on keeping an upright torso, and leading with your chest from the bottom. Record your weight.

THEN, for conditioning, go unbroken on the wall balls as long as possible, and find a steady/consistent pace on the wall walks. Wall balls will take no longer than :30 on the first few rounds, however for the wall walks, they’ll take :60 through the rounds of four. Target 10 minutes (cap at 12.)

Post Weight + Time to Comments. Compare Scores HERE and HERE